First the facts:
Fat yields 9 calories per gram.
Carbohydrate and protein yield 4 calories per gram.
(But remember, we all MUST consume some fat each day, it is the ONLY way to get the fat soluble vitamins).
Now his advise:
Eat within one hour of awakening.
Eat 12-20 grams of lean protein every three hours beginning with breakfast.
Eat 1.0-1.5 grams of carbohydrates for every gram of protein.
Eat less than 30% of total calories from fat.
Eat no more than 10 grams of saturated fat per day (this…
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Added by Ilana Wolfson on December 27, 2009 at 8:23pm —
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Well, it wasn’t the original plan, but the only sushi restaurant to be found open Christmas Eve was of the all-you-can-eat variety. So there I was. I was motivated to
not eat as much as I could; I had only exercised about every other day this week, and had already eaten out twice on this vacation. I found low calorie salads I adored, and ate a lot of them. Then I had some sushi, some marinated fish without any rice attached, some cooked fish, water to drink, and some dessert. I ate only a…
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Added by Ilana Wolfson on December 26, 2009 at 3:04am —
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With big Holiday meals approaching most people’s doorsteps, I thought tips for surviving them might be helpful about now:
Dr. Nili wrote:
What are you expecting this holiday season? Are you expecting to be in better shape after holiday parties, celebrations, banquets, dinners, and desserts? If not, then why not? What’s preventing you from enjoying all of the above and still getting in better shape? Do you have a limiting belief which dictates that it’s one or the other?
Could i…
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Added by Ilana Wolfson on December 20, 2009 at 5:10am —
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It was a busy week. I did walk/jog outside in intervals twice while in Miami, that felt like a treat. Then I returned to Michigan, arriving home late Sunday night. On Monday, I had an increase in work greet me. I’ve felt so busy since then; I only fit one exercise session in, interval biking, and still didn’t tap every day.
My weight went up 1/8 pound, virtually no change. My measurements are again quite mixed (up at abdomen at belly button, chest, waist, calf, and ankle; down at bust, abdomen a…
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Added by Ilana Wolfson on December 18, 2009 at 5:07pm —
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Well, an unexpected personal family crisis has taken me to Miami, Florida! So, instead of 15 degree Fahrenheit outside, I have 85 and sunny. I’m giving my mother-in-law moral support and company. We are both better for my being here.
I weighed myself one day early, before I left Michigan. However, since I seemed to be having measuring issues, I made two changes. I used to leave the scale right at my weight, and then just adjust the following week. Last week I returned the weights back to zero.…
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Added by Ilana Wolfson on December 11, 2009 at 9:18pm —
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Just three days after this web site had been launched; Dr. Nili posted a news article about food diaries. Since it is so applicable to what helped me this past week, I thought I would repost it, with some additional tidbits, in brackets []. (Bolding by me.)
"Study shows value of food diary in losing weight By Will Dunham Tue Jul 8, 3:25 AM ET Reuters
WASHINGTON (Reuters) - Keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is a powerful tool in he…
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Added by Ilana Wolfson on December 6, 2009 at 8:09pm —
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Last week sad, this week happy, do I seem to have schizophrenic tendencies? I don’t think so. I’m learning, learning, learning all the time. This week I was able to stay on a more even keel. I did my tapping at least once each day, and made time for exercise six out of the seven days. I even added visualizations in a few of the days. Not only did I maintain my interval exercise, on Tuesday I finally increased to level 5. (This seems unreal to me, as I honestly began at level one a year ago, and…
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Added by Ilana Wolfson on December 4, 2009 at 10:53pm —
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Dealing with last week’s rise in work, my focus slipped. I was able to give good advice, but unable to follow it myself. I maintained my interval exercise, but did almost nothing else. My resulting measurements are interesting. Everything increased from my hips up, everything decreased from my thighs down. My weight increased almost three pounds. :( The interval biking primarily works my leg muscles. I didn’t do much in the way of fidgetsizers this week either, which involves much more of my to…
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Added by Ilana Wolfson on November 28, 2009 at 12:40am —
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It was a challenging week on many fronts. My measurements are mixed results, and my weight stayed the same. I am grateful.
It began with a quite weekend home. Then Monday involved a huge effort to get fallen leaves to the curb in time for free city collection. My neighbor even loaned me his blower for the day. I worked from 10 to dusk. In the process I re-strained my shoulder, and had irregular eating. This week, Tuesday and Wednesday were my nonstop days. I again took wise choices with when I…
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Added by Ilana Wolfson on November 22, 2009 at 3:24am —
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From the Tufts Health Nutrition Newsletter (
www.tuftshealthletter.com)
HARDLY A DAY GOES BY without the news media reporting some food that's been found to be bad for you. One day it's processed meats; the next, its baked goods made with trans-fatty acids. Faced with this litany of "don'ts," you can start to wonder whether any food is OK to eat...
In fact, scientists know of a whole cornucopia of healthy foods you
can choose from. Not only…
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Added by Ilana Wolfson on November 16, 2009 at 8:31pm —
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The week included a wedding celebration. I did okay in the eating category, could have been much worse, but could have been better. I took small portions, but didn’t stop eating if what I took wasn’t
fabulous. It was more like “clean my plate club”.
In addition, both Thursday and Friday were non-stop days away from home. I took wise foods with, but was met with birthday cake and such. Also, it made fitting the exercise in more of a challenge. I did still do the interval exercise every ot…
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Added by Ilana Wolfson on November 15, 2009 at 3:38am —
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I came up with a new mantra, as a result of listening to the tapping session on positivity. That is “Allow my passion to move me to action.” For me the challenge is to keep
focused on my passion. But when I do, I move in a downstream way, with ease and flow.
So the best kept part of my plan this week was still doing the 30 minutes of interval exercise every other day. I moved back up to level 4 on the exercise bike, and kept the energy expended between 59 and 72 kcal. Also, I did at leas…
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Added by Ilana Wolfson on November 6, 2009 at 7:08pm —
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SOURCE: Annals of Behavioral Medicine, October 2009.
NEW YORK (Reuters Health Tuesday, October 27, 2009) - If you've lost a lot of weight and want to keep it off, banishing high-fat foods and getting rid of your TV sets might help, along with eating less and staying active, new research hints.
Researchers found that people who had lost weight and had maintained a normal weight for 5 years were much more physically active than obese people who hadn't lost weight and were also being better able t…
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Added by Ilana Wolfson on November 1, 2009 at 7:58pm —
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Okay, I succeeded with my plan this week. I feel like a winner. I went to ½ a sandwich, did 30 minutes of interval exercise every other day (with one session fitting in only at 8:00 at night), didn’t always get 30 minutes of strength exercise in on alternate days, but did on some, remembered to do fidgetsizers a bunch, and stopped eating when I felt full.
Today I took my second set of measurements. None of them match last week’s numbers. Some were larger, some smaller. THIS is precisely why I d…
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Added by Ilana Wolfson on October 31, 2009 at 12:40am —
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Hi all. I was again displeased with my weight change this past Friday, but it only took until today to write about it because of being out of town.
Once again, I felt okay about my activity level. I would have liked to fit in more, but feel like it is a constant balancing act. I suspect most of us feel that way. And my food modifications worked well for me. The problem is that all this caused me to
gain another 1.75 pounds!
However, I think I have shifted to an even stronger growth mind…
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Added by Ilana Wolfson on October 27, 2009 at 7:03pm —
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Hello everyone. I was disappointed with my weight change this past Friday, and it took until today for me to be able to write about it. I felt more energized this past week than the week before. I did as much exercise as I could fit in, sometimes 15, sometimes 30 minutes of interval biking, along with alternate days of yard work (it does seem to drag on endlessly). I felt okay with it all.
I did have yet another disagreement, this time with a friend. However, I took immediate action, tapping, a…
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Added by Ilana Wolfson on October 19, 2009 at 1:34am —
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Hi all. This week I have felt less energized than last, sort of striving to keep upbeat instead of naturally flowing that way. (It rained 6 or 7 out of the last 7 days here. That might have something to do with it.) Also, I had a disagreement with a first cousin of mine. She sent me an email with some rather harsh words that upset me. On the other hand, I helped my daughter celebrate her 21st birthday, with dinner at a restaurant, including a drink, and ice cream for dessert! Okay, occasional ce…
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Added by Ilana Wolfson on October 9, 2009 at 9:08pm —
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I have been learning about a concept in psychology called Mind-set, developed and written about by Dr. Carol Dweck. She has found that we all have one of two basic mind-sets. If you have a fixed mind-set, you tend to believe that your talents and intelligence are static; if you have a growth mind-set you tend to believe that these same qualities can be developed. While that may sound simple on the surface, her research over the last 20 years has shown that these are anything but minor personalit…
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Added by Ilana Wolfson on October 5, 2009 at 5:40am —
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Hi everyone. This week I have felt energized. I cleared a large emotional block early on, and have been making good progress on many fronts ever since. I have stayed focused on my blessings, and when I got stuck, I usually remembered to reconnect with my true wants and character, and thus help myself move forward. I have completed many tasks, and moved them off my ‘to do’ list. I ate more oatmeal, with flax, to help keep my cholesterol low. I did yard work for exercise (amongst the best for wome…
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Added by Ilana Wolfson on October 3, 2009 at 3:51am —
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In the years I was growing up, the general scientific community believed that the brain only developed for a limited period of time in a person’s life. After a certain point, one’s qualities were carved in stone. For better or worse, you were who you were going to be for the rest of your life. But in the last 50 years, what scientists have learned is that this is completely false. What has now been proven is that people have continuous capacity for lifelong learning and brain development. People…
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Added by Ilana Wolfson on September 27, 2009 at 10:06pm —
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